Feeling Too High? Here's How to Come Back Down Safely

September 12, 2025

You got a little too enthusiastic with your drink or edible, and now everything feels like too much. Don’t worry, this happens, and you’ll be okay. You really will.

Here are trusted, proven tips to help you calm down, feel more in control, and safely ride it out.

Ways to Reduce THC Intoxication

First thing: don’t panic.
Whether it’s your first experience or you simply overestimated your dose, there are ways to make any unpleasantness more manageable.

Stay Hydrated
Dry mouth can make things feel worse. Sip cool water or an electrolyte drink like coconut water. Avoid sugary or caffeinated drinks, which can dehydrate and amplify discomfort.

Have a Light Snack
A healthy snack can stabilize blood sugar and take the edge off. Good options include:

Nuts or avocado (healthy fats)
Whole-grain crackers or toast (complex carbs)
Citrus fruits like lemon or lime may help too—some terpenes like limonene are thought to calm anxiety.

Skip greasy, heavy meals they can increase drowsiness and discomfort.

Find a Quiet, Safe Space
Your surroundings affect your experience. Move to a calm, dim, familiar space. Play soft music, wrap up in a blanket, or enjoy silence. If you’re with people, let them know you need some quiet time.

Try Breathing Techniques
Slow, deep breathing activates your body’s relaxation system.

4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8.
Box Breathing: Inhale, hold, exhale, and pause—all for 4 seconds each.

These help reduce racing thoughts and steady your heart rate.

Distract Yourself Gently
Keep your mind occupied:

Watch something light or funny
Listen to calming music or a podcast
Doodle, color, or do a puzzle
Play a chill video game (only if screens don’t intensify your high)

Focus on something low effort and positive avoid overthinking.

Talk to a Trusted Friend
Talking out loud can help. A calm, sober friend can reassure you that everything will pass. Even a quick call or text can bring comfort.

Take a Walk
If you're able, a slow walk in a quiet, familiar place can reset your headspace. Fresh air and light movement can ease tension and help you feel more grounded.

Try a Shower or Cold Splash
A warm shower can relax your body. Or, splash cold water on your face this can trigger the “dive reflex,” which slows your heart rate and calms your nervous system.

Avoid Caffeine and Alcohol
Your body’s already off balance. Adding stimulants (caffeine) or depressants (alcohol) makes things worse. Stick to water, coconut water, or herbal tea (peppermint or chamomile are ideal).

Sniff or Chew Black Peppercorns
A natural trick: black pepper’s terpenes may interact with your endocannabinoid system to reduce THC-induced stress. You can chew a peppercorn or just sniff it, it’s safe and may help, even if the science is still catching up.

Lie Down or Get Comfy
Instead of resisting the high, ride it out. Lie down or recline with support.
Try to relax your body, starting at your toes and moving upward. Don’t force sleep just allow your body to reset.

Keep Reminding Yourself: It’s Temporary
THC peaks after 2–3 hours and then gradually fades. Repeat to yourself: “This is temporary. I’m okay.” Some people set a timer for 30–60 minutes to track the fading effects.

Sleep It Off
If you're in a safe place and nothing helps, let your body reset through sleep. Keep water and a light snack nearby for when you wake up.

How Long Does a THC High Last?

It varies depending on:

Your dose
Metabolism and body weight
Tolerance
Delivery method (edible vs. beverage)

THC Beverages:

Onset: ~15 minutes (faster if nano-emulsified or carbonated)
Duration: 2–4 hours

THC Edibles:

Onset: 30 minutes to 2 hours
Duration: 6–12 hours
Stronger and longer due to liver metabolism (into 11-hydroxy-THC)

Signs You May Be Too High

Trouble coordinating or moving normally
Racing thoughts or anxiety
Confusion or disorientation
Red eyes
Distorted time perception
Mental fog or difficulty thinking
Numbness or tingling, especially in fingers or toes
Feeling overwhelmed, tired, or emotionally uneasy

Frequently Asked Questions

How long will I feel too high?

Drinks: peak 1–2 hrs, fade by 4 hrs
Edibles: peak 2–4 hrs, fade by 6–8+ hrs
Staying calm, hydrating, and resting can shorten the worst of it.

How do I know the difference between a good high and being too high?
A good high feels relaxed, happy, creative. Being too high feels anxious, confused, or overstimulated.

Can I still feel high the next day?
Yes, especially after a strong edible. Grogginess or mild effects may linger.
Hydrate, eat, rest it’ll pass.

What foods can help if I feel too high?